Warm-Up

2:00 Bike, Row, Ski

Then,

3 Sets:

10 Air squats
:30 Plank
10 Ring rows

Strength/Skill

5 Sets:

1 Power clean + 1 hang power clean + 4 front squats

Choose a weight which can be completed unbroken

WOD

Row 500 meters for time (max effort)

Then,

Row the amount of time it took to complete your first effort. Record the distance.

Then,

Row the distance you completed during your second effort. Record the time it takes.

Rest 3 Minutes between each set

Score example: 1:40, 480m, 1:45

Compare to: 7/14/2023